Learning How To Cope With Stress

By: Dr. Christine Horner

It's the holiday season again. Oh the parties! The fun! The champagne! Oh the crowds! The traffic! And those family members who push all your buttons! Yes, you know what stress feels like, but do you really know the magnitude of potential harm that this level of chronic stress can have on you?

According to studies at the National Institutes of Health (NIH), approximately 90 percent of all illnesses mental and physical are caused by or aggravated by stress! Dr. Hans Seyle, a pioneering stress researcher, defines stress as a psychophysiological (mind/body) event that takes place when your system is overwhelmed by any experience: physical, mental, or emotional. Stress isn't something out there; it's completely subjective and internal. It is a mind/body reaction.

Learn stress management techniques that will help you survive this holiday season.

Stress Soup
Researchers have found that chronic stress causes a cascade of neurochemical reactions that can lead to illness and disease. In stressful situations, the adrenal glands release cortisol, epinephrine, and norepinephrine, otherwise known as the stress hormones. The pituitary releases more stress-related hormones, and as a result, the sympathetic branch of the autonomic nervous system "revs" up. The response is known as fight or flight. It's very useful even essential in an emergency, because it gives you the ability to respond quickly for your safety. However for most of the daily stresses we face, the fight-or-flight response is neither necessary nor appropriate. Instead of being helpful, it can be quite harmful to your health.

The subsequent psycho-physiological response leaves behind a soup of chemicals that stick around and wreak havoc on your system. When chronically elevated, these stress chemicals can cause high blood pressure, insomnia, anxiety, depression, frustration, anger, and tension. They raise the risk of heart disease, diabetes, and stomach ulcers; depress your immune system and can even enlarge your waistline. Stress reactions also cause an increase in oxygen-free radicals, which are linked to most degenerative diseases including accelerated aging and cancer.

Triggers for Stress
You're probably familiar with the list of big stressors: death of a loved one, divorce, moving, and loss of a job. But what you may not have considered is that just about anything can create stress in your body. Too much or too little of things that are considered good for you or even essential can trigger a stress response: good food, rest, exercise, a vacation, or any sensory stimulus.

Of course, traditionally bad-for-you things can cause it too, like eating the wrong food, eating too late at night, staying up too late, watching too much TV, or watching a violent movie. Anything can induce a stress reaction if you don't receive it in the proper way at the right time in the correct amount.

Fortunately, there are several proven techniques that are effective at reducing stress or, at least, at decreasing your physiological response to it. Here are 8 suggestions:

8 Stress Management Techniques

1. Get enough sleep at the proper times: Go to bed before 10 PM and get up by 6 AM for the most benefit.

4. Listen to relaxing music. Studies show that classical music or any other soothing music of your choice can cause a significant relaxation response.

5. Get a massage, or give yourself a massage. Massage has been found to release many hormones associated with relaxation, and it boosts your immune system. The effects are enhanced when a good penetrating oil, such as organic sesame oil, is used.

6. Take an antioxidant supplement. A stress reaction creates excess oxygen-free radicals, which have been linked to most chronic degenerative disorders including Alzheimer's disease, cancer, and accelerated aging. Some good antioxidants are vitamin C, vitamin E, selenium, and CoQ10.

7. Take an herbal supplement. Certain herbs, such as Holy basil, ginseng, and ashwagandha have been shown to effectively reduce the stress response through a variety of mechanisms. They are called "adaptogens" because they help us adapt to stress. Studies show they decrease the release of the stress hormone cortisol, enhance stamina and endurance, increase the body's effective use of oxygen, neutralize oxygen-free radicals, and boost your immune system.

Life is stressful especially around the holidays. Because chronic stress can be so harmful, it's essential for good health to be proactive against the damaging effects. Give a few of these tips a try. Not only will you lower the risk of stress-related diseases, but you'll find that you feel better, have more energy, and feel more peaceful and calm. Happy holidays!

If you're interested in alternative vitamin supplements to help you better cope with stress, check out StressAgen a supplement that may help you manage your stress levels.

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*BEFORE YOU TAKE ANY SUPPLEMENT, PLEASE CONSULT YOUR PHYSICIAN OR OTHER LICENSED HEALTHCARE PROFESSIONAL TO DETERMINE IF IT'S APPROPRIATE FOR YOU.*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat or cure any disease.